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Gut Healthy Summer Salad

The perfect summer salad for your gut

5 min
Prep Time

5 min
Cooking Time

10 min
Total Time




  • 1 ½ cups Green leaf lettuce
  • 1 Hard-boiled egg
  • 1/4 cup Cherry tomato
  • 3 tbsp Red onion diced
  • 1/4 Avocado sliced
  • 2 1/2 tbsp Classic Caraway Sauerkraut
  • 1 tbsp Red pepper flakes
  • Ground pepper
  • 1 handful Tortilla chips, optional

Salad Dressing

  • 1 tbsp Olive oil
  • 1/2 Lemon squeezed
  • 1 tbsp Minced fresh dill


  • Combine all ingredients in a large salad bowl and toss. Serve with a handful of tortilla chips if desired for some added crunch!


Fermented foods and beverages provide several health benefits. These products have been around for a long time and were originally popular because of their long shelf life and unique taste and texture. Now there are many different types of fermented foods, such as yogurt, cheese, beer and wine, sourdough bread, sauerkraut, kimchi, miso, tempeh, and more! Each of these fermented foods provides similar health benefits. Lots of research is currently being done on fermented whole foods and their ability to promote human health. Studies indicate that fermented foods have the ability to reduce the risk of cardiovascular disease, type 2 diabetes, and overall mortality.

They have also improved weight maintenance, glucose metabolism, muscle soreness, and inflammatory bowel disease. Specifically, kimchi and sauerkraut have been shown to decrease insulin resistance and improve insulin sensitivity, which overall improves glucose tolerance. Additional studies are starting to look at fermented food consumption and how it alters mood and brain activity, specifically depression. Overall, there are many positive health outcomes associated with fermented foods. By having fermented foods daily, you can help to improve your overall health and wellbeing. Cleveland Kraut has many different styles of sauerkraut for all flavor profiles. Here is one of my favorite recipes with their classic caraway kraut!

By: Allie McTighe MS, RD, LD @SimplyCle

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